Baked Lemon Butter Blue Grenadier

Restaurant quality dish in under 20 minutes? Yes, please! This blue grenadier baked in lemony buttery sauce ticks all the boxes. Quick, delicious, nutritious, family and budget-friendly. Did I forget anything? Oh, minimum cleaning up! It is a win-win!

I am not quite sure why but Blue Grenadier is a little overlooked in Australia. At only half the price of the other fish varieties, Blue Grenadier is a hidden gem.

To start with I thought it is imported from Asia and that is why it is so well priced, but no! Blue grenadier is wild-caught in Australia and New Zealand. It is also known as Cod or Haki.

This flaky white fish is naturally rich in protein and Omega-3 Fatty Acids. In case you haven't heard about fatty acids yet, these are essential fats—that our body can't make from scratch and must get from food. I won't even start writing about HOW important these are for our bodies because it will take me hours and hours. Let's just say, we could not function properly without Omega-3 Fatty Acids.

What does blue grenadier taste like

Once I found out that Blue Grenadier is wild-caught it became my go-to fish. It has a delicate and sweet flavour with moist flesh that flakes easily. It cooks very quickly and my family absolutely loves it. And in my opinion, an oven is the easiest way to prepare this fish.

Why make it

• Gluten-free recipe
• Kid-friendly
• Budget-friendly
• Rich in protein and Omega-3 Fatty Acids
• Low carb
• Easy to prepare
• Simply delicious recipe

Ingredients

Only a handful of ingredients are needed to make this delicious fish dinner.

• Flaky white fish. Blue grenadier is great, but you can use any other white fish variety such as snapper, halibut, or flounder. For my US readers, tilapia fillets might be a great option. We don't have it here in Australia.
• Lemons. We need zest and fresh lemon juice.
• Butter. Choose organic or grass-fed if possible.
• Garlic. Lots of flavour plus lots of health benefits.
• Sea salt and black pepper.

The full list of ingredients is listed in the recipe card below.

How to make it

This is a very easy recipe and great for a quick midweek dinner. Even a beginner cook can easily manage.

1. Start by preheating your oven to 200'C (400F).
2. Peel and mince the garlic. Zest and juice your lemon.
3. Line a large baking dish or oven tray with some parchment paper and set aside.
4. In a small saucepan melt butter over low heat. Once the butter has melted, take it off the heat.
5. Add lemon zest, juice and minced garlic into the pan with melted butter.
6. Put the fish fillets onto the baking tray and season with salt and pepper.
7. Now using a tablespoon or a pastry brush spread the lemon butter mix over the fish fillets so that the entire fish is well coated.
8. Transfer the fish to the pre-heated oven and bake it for 10-12 minutes. Baking time might vary a little depending on your oven. You will know the fish is cooked when it flakes easily when you press on it with a finger or a fork at the thickest part of the fillet.
9. Serve with some fresh parsley and lemon wedges

Perfect sides for baked fish

Baked fish is very easy to pair. Just cooked white potatoes with some butter and fresh garden salad will make you a restaurant-looking dish. Mashed potatoes are great too. Put some fries in an oven to make fish and chips. Steamed basmati rice is one of my favourites. Have a little bit more time?

Try one of these delicious recipes:

Substitutes and variations

• If you don't like the taste of butter, you can use olive oil instead.
• Can't find any blue grenadier at the fish counter? Ask for cod, it is another name for the blue grenadier. Otherwise, use any other white flaky fish.
• If you can't tolerate garlic or just simply don't like it, you can still prepare this dish. Butter and lemon have a lot of flavours on their own and your fish will still taste amazing.

How to store

• Have some dinner leftovers? You can refrigerate cooked fish in an air-tight container for up to 3 days.
• I found this fish doesn't freeze well. It becomes watery after defrosting.

More delicious fish and seafood recipes to try:

EASY BAKED SALMON RECIPE WITH CREAMY SAUCE

EASY HOT SMOKED SALMON DIP

GLUTEN-FREE SHRIMP APPETIZER RECIPE - MEXICAN STYLE

Baked Lemon Butter Blue Grenadier

Forget Fish and Chips take away! This Blue Grenadier is baked in the oven with butter and lemon and is as delicious as it is easy to prepare. So much better than anything you might get from your fish and chip shop!

5 from 6 votes

Print Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Course dinner, Main Course

Cuisine Mediteranian

Servings 4

Ingredients

  

• 2 large fillets of Blue Grenadier
• 2 cloves garlic minced
• 2 tablespoons organic butter or use 2 tablespoons of extra virgin olive oil.
• zest of one organic or unwaxed lemon
• 2 tablespoons freshly squeezed lemon juice
• salt and pepper to season

Instructions

 

• Preheat the oven to 200°C
• Line some parchment paper onto a baking tray or large dish.
• Melt butter in a small saucepan. Don't overheat it.
• Add lemon juice, lemon zest and minced garlic to the melted butter, mix to combine.
• Season the fish fillets with salt and pepper and put them on the prepared tray or baking dish. (Leave pepper out for any pieces you will be giving to your small kids, they usually don't like it)
• Spread butter-lemon mix over the fish, using a tablespoon or a pastry brush.
• Bake fish for approximately 10 to 12 minutes. The fish will flake easily when cooked. 
• Serve with some fresh parsley and lemon wedges. Enjoy!

Video

Notes

• You can serve Baked Lemon Butter Grenadier with your favourite vegetables or salads.
• Green beans or quickly steamed broccoli is a good fit.
• You can also bake some store-bought frozen potato chips for your kids to make it "real" Fish and Chips. It still will be so much healthier than the takeaway variety.

Keyword baked fish, blue grenadier